Frog Sit-Ups

An intermediate strength exercise for the abs, with no equipment.

Movement guide

Frog Sit-Ups

Demand · source-assignedMedium (unreviewed)

Equipment requiredBodyweight

Muscle focusAbs

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

3D demoBird dogBeginner · No equipment

Similar move, beginner grade.

This move

Frog Sit-Ups demonstrated on the 3D figure

3D demoFrog Sit-UpsIntermediate · No equipment

Intermediate grade (source-assigned).

Harder option

Jackknife sit-up (V-up) demonstrated on the 3D figure

3D demoJackknife sit-up (V-up)Advanced · No equipment

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Lie with your back flat on the floor (or exercise mat) and your legs extended in front of you.
Now bend at the knees and place your outer thighs by the floor (or mat) as you make the soles of your feet touch each other.
Now try pushing both soles and bringing them up as near you as possible while you keep the outer thighs on the floor (or at least almost touching it). Tip: In this position your legs should create a diamond shape.
Now, cross your arms in front of you by touching the opposite shoulders. This will be your starting position.
As you exhale flatten your lower back to the floor while curling the torso upwards. Tip: This will be like performing the first 1/4 movement of a sit up. Hold at the top position for a second.
As you inhale, slowly lower back to the starting position.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Abs.

Equipment

None: body weight and floor space.

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Janda sit-up demonstrated on the 3D figure

3D demoJanda sit-upIntermediate · No equipment

Sit-up (3/4 sit-up) demonstrated on the 3D figure

3D demoSit-up (3/4 sit-up)Intermediate · No equipment

Weighted Sit-Ups - With BandsIntermediate · Other / check instructions + A bench or box

Press Sit-Up demonstrated on the 3D figure

3D demoPress Sit-UpAdvanced · A barbell + A bench or box

Ab wheel rollout from the knees demonstrated on the 3D figure

3D demoAb wheel rollout from the kneesAdvanced · An ab wheel

Bicycle crunch demonstrated on the 3D figure

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Questions people ask

What muscles does the Frog Sit-Ups work?

Mainly the abs.

What equipment do I need for the Frog Sit-Ups?

No equipment: your body weight and a little floor space.

Is the Frog Sit-Ups good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Bird dog.

What is an easier alternative to the Frog Sit-Ups?

Try the Bird dog. It works similar muscles at a lower grade.

How do I make the Frog Sit-Ups harder?

Progress to the Jackknife sit-up (V-up), or add load, range or slower lowering once your form is solid.